Feeling sinful? Indulgence does not have to come at the expense of your waistline. Dietitian Ann Selina Chang recommends some not so naughty but nice foods for those decadent moments.
11: Dark chocolate
If the very idea of having to give up chocolate upsets you, do not despair. Dark chocolate is an excellent alternative to milk chocolate.
Dark chocolate retains higher levels of flavonoids from natural cocoa, and flavonoids are a source of antioxidants and are good for the heart.
Dark chocolates should have a minimum of 35 per cent cocoa solids in relation to all the other ingredients in the product.
You do not need to consume large amounts of cocoa-rich products to reap the benefits. Try 20 to 50g - about two to five squares - of dark chocolate up to three to four times a week. At about 75 calories for four small squares of dark chocolate, it is a treat you can indulge in without feeling guilty.
12: Gelato
Gelato can be a healthy and delicious substitute for ice cream because gelato recipes usually include more milk and less cream. Therefore, they contain less fat and calories than regular ice cream. An occasional one to two scoops of gelato in place of regular ice cream can be a healthy indulgence.
13: Nuts
Instead of grabbing a pack of potato crisps, go for roasted, unsalted nuts as they can be just as satisfying. Nuts are high in protein, a good source of fibre and have beneficial monounsaturated fats, calcium and iron.
By choosing a mixture of nuts, you will get a variety of important vitamins and minerals. Choose the unsalted or lightly salted versions that are not fried or roasted.
14: Dried fruit
Snacking on dried fruit is not only a smart way to enjoy more fruit but also a great way to satisfy your craving for something sweet. Dried fruit also make good snacks-to-go.
Choose those with little or no added sugar. Apricots, berries (such as cranberries) and raisins are often dried with just their natural sweetness.
Dried fruit have a greater nutrient density, fibre content and antioxidant content than fresh fruit. Being nutrient-packed, be aware that dried fruit are also higher in calories. They can be added to a trail mix of nuts and seeds, or to fresh fruit salads for a splash of colour and a healthy dose of nutrients.
15: Red wine
The number of social events on your calendar show how you can easily rack up many extra calories from alcohol. Make a simple swop. Red wine can be a healthier choice at about 120 calories per glass.
Research suggests that a glass of red wine a day may help to lower the risk of heart disease, thanks to the phytochemicals found in the skin and seeds of grapes used to make the wine.
If you drink alcohol regularly, consider switching to red wine (women up to two 100ml glasses a day, and men up to three glasses a day).
For maintaining a healthy weight
Losing or maintaining one's weight is always a popular New Year's resolution. To keep the kilos off this year, Ms Pauline Chan, senior dietitian and managing director of The Nutrition Place, shares some simple tips to help you keep this commitment.
16: Don't skip meals
Many people often try to skip a meal especially after indulging in a huge buffet spread or a heavy breakfast. That is not a good idea as the cycle of over-eating in one meal and skipping the next will cause big fluctuations in your blood glucose level and lead to even bigger hunger pangs and food cravings.
To satisfy these hunger pangs and cravings, it is likely that you will again over-eat which will only perpetuate the unhealthy cycle.
17: Downsizing
Where possible, order smaller portions and avoid 'up-sizing" your meal. Share appetisers and desserts with your family or friends. When eating at home, portion control can also be achieved and it is as easy as using a smaller dinner plate.
18: Calories, calories, calories
Being aware of the daily amount of calories you are consuming is always an effective way of keeping your weight in check. When one gains weight, it is because the amount of calories consumed exceeds the amount of calories burned through daily activities and exercise.
An easy way to check the number of calories in a food product is by reading the nutrition information panel on the packaging. If you are dining in a hawker centre, food court or restaurant, where it is hard to estimate the number of calories in your dish, choose the food option that is likely to be lower in calories. For example, opt for noodles in soup, grilled or baked items instead of deep-fried ones.
If you are already careful about selecting healthier choices, keep to reasonable sized portions as over-indulging on healthy foods also means additional calories you do not need.
19: Shop smart
Before hitting the supermarket, prepare a shopping list and carefully consider each item that you include in the list.
Stick to the list when navigating the supermarket aisles and avoid impulse buys. Timing your shopping trip well can also influence your purchases. For example, avoid going to the supermarket when you are hungry, for that is when snacks and confectionary look the most tempting.
20: Snacking between meals
Snacking is not necessarily a bad habit provided you are smart about when and what you snack on.
If your work is demanding or if you are physically active, light and healthy snacks in between meals can help to fuel your brain and body.
These snacks can also prevent hunger pangs that may lead to over-eating during meal times.
Remember to enjoy your snacks not too close to main meal times. Good options include whole wheat crackers, trail mix, a light sandwich, fruit, yogurt or juice.
